{"id":4186,"date":"2016-04-04T11:59:40","date_gmt":"2016-04-04T11:59:40","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=4186"},"modified":"2016-04-04T20:16:29","modified_gmt":"2016-04-04T20:16:29","slug":"programa-de-treinamento-funcional-para-iniciantes","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/04\/04\/programa-de-treinamento-funcional-para-iniciantes\/","title":{"rendered":"Programa de Treinamento Funcional para Iniciantes"},"content":{"rendered":"<p>ou &#039;programa&#039;, se voc\u00ea for americano\u2026<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"text-decoration:underline;\">Dia 1<\/span><\/strong><br \/>\n<strong>Intervalo Tabata<\/strong> \u2013 Agachamentos com halteres (ou agachamentos com o peso do corpo)<br \/>\nTente fazer agachamentos com salto nas \u00faltimas 5 repeti\u00e7\u00f5es.<\/p>\n<p><strong>Supino \/ Flex\u00f5es<\/strong> \u2013 2 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<br \/>\n<strong>Supino \/ Flex\u00f5es<\/strong> \u2013 2 s\u00e9ries de supino explosivo, mas com 40% do peso usado nas 2 s\u00e9ries anteriores.<\/p>\n<p><strong>Extens\u00e3o de quadril e flex\u00e3o de perna com bola de estabilidade<\/strong> \u2013 2 s\u00e9ries de 15 repeti\u00e7\u00f5es<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/sTpmLJVChNc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=20&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Eleva\u00e7\u00e3o de joelhos com bola de estabilidade (ou eleva\u00e7\u00e3o de joelhos) \u2013 2 s\u00e9ries de 15 a 20 repeti\u00e7\u00f5es<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/img7JOp1d9M?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=29&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\n<\/strong><\/p>\n<p><strong>Cortes de lenha com bola medicinal \u2013 2 s\u00e9ries de 20 repeti\u00e7\u00f5es (10 de cada lado)<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/lfPykn1jvrE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=29&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Afundos multidirecionais<br \/>\n<\/strong>2 s\u00e9ries de 12 repeti\u00e7\u00f5es (6 em cada perna)<\/p>\n<p><strong>Agachamento dividido ou leg press<\/strong><br \/>\n2 s\u00e9ries de 12 repeti\u00e7\u00f5es com t\u00e9cnica perfeita \u2013 N\u00c3O hiperextenda o joelho<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"text-decoration:underline;\">Dia 2<\/span><br \/>\nBarra fixa (ou puxada na polia alta)<\/strong> \u2013 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p><strong>Rota\u00e7\u00e3o Russa com Bola Medicinal<\/strong> \u2013 Execu\u00e7\u00e3o perfeita com o abd\u00f4men contra\u00eddo \u2013 2 s\u00e9ries de 20 repeti\u00e7\u00f5es<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/V94UDjkJy5k?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=52&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Prancha com bola de estabilidade e flex\u00f5es<\/strong> (Pe\u00e7a para algu\u00e9m te segurar para que voc\u00ea n\u00e3o caia!) \u2013 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/rQdVd9yoR50?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=47&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Treino intervalado Tabata em bicicleta ergom\u00e9trica (ou esteira)<\/p>\n<p><strong>Abdominais com bola de estabilidade<\/strong> \u2013 2 s\u00e9ries de repeti\u00e7\u00f5es m\u00e1ximas<\/p>\n<p><strong>Eleva\u00e7\u00f5es dorsais com bola de estabilidade \/ Extens\u00f5es de costas<\/strong> (N\u00c3O hiperextenda as costas ou o pesco\u00e7o) \u2013 2 s\u00e9ries de repeti\u00e7\u00f5es m\u00e1ximas<\/p>\n<p><strong>2 s\u00e9ries de 20 burpees \u2013 <\/strong>Use halteres pequenos de 1 kg ou 2 kg para aumentar a intensidade progressivamente.<\/p>\n<p>&nbsp;<\/p>\n<p>**N\u00e3o inclu\u00ed exerc\u00edcios pliom\u00e9tricos ou levantamento ol\u00edmpico, pois este programa \u00e9 voltado para iniciantes ou para quem deseja minimizar o risco de les\u00f5es visando a longevidade.<br \/>\nVer <a href=\"http:\/\/blackbeltwhitehat.com\/pt\/fitness\/sistema-de-treino\/\">esta p\u00e1gina<\/a> Acesse meu site para um programa completo de treinamento e condicionamento f\u00edsico, do n\u00edvel iniciante ao avan\u00e7ado.<\/p>\n<p><span style=\"color:#ff0000;\"><strong>Voc\u00ea pode baixar este programa como um documento do Word \u2013\u00a0<a title=\"Programa de Treinamento Funcional\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/functional-training-programme.docx\">Programa de Treinamento Funcional<\/a><\/strong><\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>or &#8216;program&#8217; if you&#8217;re American&#8230; &nbsp; Day 1 Tabata Interval &#8211; Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press \/ Push Ups &#8211; 2 sets of 8-12 reps Bench Press \/ Push Ups &#8211; 2 sets of explosive bench press, but with 40% of the weight [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,1],"tags":[56231,480127099,27141418,360356],"class_list":["post-4186","post","type-post","status-publish","format-standard","hentry","category-fitness","category-uncategorized","tag-conditioning","tag-fighter-training-program","tag-tennis-training-program","tag-training-program"],"yoast_head":"<!-- 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Este programa de treinamento de golfe \u00e9 para golfistas s\u00e9rios. (Ali\u00e1s, se voc\u00ea estiver no Reino Unido, &quot;program&quot; se escreve &quot;programme&quot;, s\u00f3 para constar). Muitos dos exerc\u00edcios listados s\u00e3o baseados em pot\u00eancia e visam aumentar a pot\u00eancia rotacional e a for\u00e7a do core. Sendo assim, os exerc\u00edcios\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/qmYnoC0G9EQ\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4264,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/04\/12\/condicionamento-de-forca-para-boxe\/","url_meta":{"origin":4186,"position":1},"title":"Strength &amp; Conditioning for Boxing \u00b7 pdf \u00b7 [2026] \u00b7 Updated Weekly","author":"Dave","date":"Abril 12, 2016","format":false,"excerpt":"Programa de For\u00e7a e Condicionamento F\u00edsico para Boxe (PDF) \u00daltima atualiza\u00e7\u00e3o: 31 de dezembro de 2025 Escrito pelo Cientista do Esporte Drew Griffiths (BSc, MSc) O boxe \u00e9 um esporte incr\u00edvel e meus parab\u00e9ns a todos que t\u00eam a coragem de subir ao ringue e competir - h\u00e1 muitos f\u00e3s de sof\u00e1 que s\u00f3 d\u00e3o palpite. Poss\u00edvel exce\u00e7\u00e3o -\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/01\/image-9.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/01\/image-9.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/01\/image-9.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/01\/image-9.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":10613,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/09\/programa-de-treino-de-jiu-jitsu-em-pdf-incluido\/","url_meta":{"origin":4186,"position":2},"title":"BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026]","author":"Dave","date":"Agosto 9, 2019","format":false,"excerpt":"A melhor maneira de desenvolver for\u00e7a e condicionamento para o Jiu-Jitsu \u00e9 praticar t\u00e9cnicas e rolar. \ud83e\udd19 \ud83d\udcaa O corpo sempre se adapta \u00e0s demandas espec\u00edficas a que \u00e9 submetido. 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